Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

Strength:
10 sets of Power snatch + 1 Hang Power Snatch

WOD:
4 rounds for time of:

21 Deadlifts (185 lb./125 lb.)
400m Run

Post strength loads and WOD time to comments.

___________________________

Coconut flour conversions:

___________________________________________________________________________

Quality mechanics go a long way, Gymnastics WOD

Ultimate guide to learning handstands, Gold Medal Bodies (Summer told me about this video and it helped her with learning free standing handstands)

Post thoughts to comments.

Media:
Friday WOD, April 5, 2013